Routine C - Rotation 3 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 10 x 205, 10 x 210, 10 x 220

Front Squats
warms x 3, DS:5 x 175-5 x 155, DS:3 x 185-4 x 165

Sumo Squats
warms x 1, 8 x 205, 8 x 205, 8 x 210

Bar Lunges
12 x 75, 12 x 80, 12 x 85

Hanging Leg Raises
warms x 1, 16, 15, 13

Sprints Bike 20 Minutes